I am FAT, fat, fat, fat ... But it's ok because I read someplace, sometime, by somebody that it's ok to have extra fat when your near the end because if you get sick your body has the extra fat help you recover ... makes sense to me and besides that, 'somebody' has always been my fav doc and never proven wrong..

So depending on how active I actually am, that would indicate I have catabolized between 0.94 and 2.38 pounds. Apparently "one pound" of fat is equivalent to about 3500kcal.

Only one "bad" day in this two week starting period, yesterday actually. Headache all day, but today was fine. Course by the time you get to 16:00 and have only eaten ~800kcal, yes you do feel HUNGRY. There are certain days where I just MUST eat more than what I would prefer to target, so the daily totals go something like: 1340, 1499, 2065, 1799, 2038, 1680 . . .

When you go into "negative nitrogen balance" with a subcaloric diet you also metabolize muscle.

You headache may be "ketosis" from fat metabolism after glycogen stores are exhausted and you have no current carbohydrate source. It might help to take some small carbohydrate containing snacks more frequently.

_________________I haven't figured out how to the block thingy works but if anyone alters my posts I will become really, really angry and throw monkey poop out of my cage.

Nitrogen balance. Interesting! I would say I'm eating fairly high ratios of protein, but I probably should pay closer attention to that.

My understanding was: some reduction in muscle mass is inevitable to any weight loss process although resistance training with sufficient protein consumption can mitigate it to some extent. Plan for next week is to start adding more routinized physical activity into the mix.

That is a great idea about the small carb snack to combat the headache. I didn't think of that. It was really just that one day where headache hit.

At this rate, and without upping the activity level, I'm looking at (approximately) another 203 days to hit target weight goal of 81kg (178lbs). If I up my activity level from "Sedentary" to "Light Exercise" that could reduce time to target weight to 129 days.

At the extreme level of "Amish Farmer" activity level, ~75 days (vs ~490 days at the other end of the continuum for "Bed Ridden" activity level).

So, based on the level of deprivation I've so far managed, and which I feel confident I can maintain, I know my range of slow and fast project completion! Try for the best, plan for the worst . . . I'd say at worst, I will be able to hit target by 8 May 2019 (which is just past 51st birthday), but if I kick in some increased activity, I SHOULD be able to hit target in time for my 51st birthday!

Progress is good. No relapse whatsoever, and I feel better and better!

My first self-measured weight was 11 Nov at 216 pounds, and most recent was 15 Nov at 210 pounds.

Average kcal intake over the whole 49 days so far is 1584kcal. Supposedly my weight from the physician (on 26 Sept 2018) was 222. Assuming that number was accurate I've lost 12 pounds in 49 days or 0.245 pounds per day. Assuming that the Mayo Clinic number I read on their website of 'one pound of fat stores around 3500kcal then 0.245 * 3500 = 857 kcal worth of fat/calories burned per day on average for the last 49 days.

The number I was working with at the outset was an estimated BMR of ~2100, so I was striving to keep it under 2000, so I'm doing good I think.

Still making progress and pretty well adapted to the reduced caloric intake. Average daily intake since I started is in the ~1550 ballpark, and I pretty routinely go to bed after only ~1,100. Sometimes even less. Best part is: it feels okay!

I had "plateaued" at the ~210 pounds mass for a long time, couple weeks anyway. But the past 4 or 5 days, I've been shedding pounds (and body fat %) pretty steadily at about the 0.2 pounds per day rate. This morning's measure was 208 pounds, 23.7% BF, and 52.3 "Total Body Water" percentage. I had never heard of that TBW index before, and it doesn't seem to have that much bearing on weight loss per se, though it is included in the Tanita scale I bought so I record it. Very consistently at ~51% over all measures so far, so I guess that is good. Maybe indicates I should hydrate more or eat more water-rich foods. I guess the main reason they included it is: some extreme weight loss activities could lead to a reduction below the "healthy range" (which seems to be 50 to 65 for adult men) so they put it on their machine to allow users to monitor it.

Welp! FINALLY broke the "200 pound" (aka 90.7kg) mark, which is my half way point. Starting was "222 lbs" (based on what my physician's assistant told me, but I think they might have reduced that number or just measured it wrong) and goal is 178; 44 lbs total loss goal.

Took me 100 days to lose that 22 pounds so that is 0.22 pounds per day. My BMR estimation calcs are saying around 2150kcal per day, and my average daily intake for that whole 100 days is in the 1450 ballpark.

Losing weight is some hard-core shit. NEVER again am I gonna let myself get fat like that!

Nets out to: 1855kcal and a whopping 71g of fiber! My estimated BMR is 2131kcal, so that should net me another 276kcal deficit for the day!

Avg over the whole 128 days: 1,532kcal / day. Total weight lost so far 24.6 pounds (although last time I weighed was a week ago).

More fiber today than I needed (71g is 188% of the recommended max for an adult male), but even with that, I doubt I'll get more than just a bowel movement tomorrow. My campaign to switch to a higher fiber per kcal diet this past couple weeks has definitely made headway. I had my first movement that I'd call "regular" yesterday or day before. But it seems that whatever was causing the slowed bowel function is going to take a while on the higher fiber diet to really resolve into regularity again.

Start climbing on Monday! Gotta go get some new climbing shoes and chalk tomorrow, probably a new harness and some new bicycle clothing too!

It is going to be interesting to see how my appetite and fatigue/energy levels respond after a first week with a couple long bike rides else walks to the gym and the climbing. I JUST MIGHT make my birthday deadline to hit my target weight of 178 pounds.

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